power bodybuilding - zito
Bulking
Intermediate
Barbell
Plan Details
The power bodybuilding - zito routine by Zitoelz is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
pernas e ombros
Est. 71 min
9 exercises
Barbell Deep Squat
2 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 5 Reps
sumo deadlift
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Tue
peito e tricipe
Est. 61 min
8 exercises
Barbell Bench Press (Wide Grip)
2 Sets x 15 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Thu
bicipe femoral e traps
Est. 69 min
8 exercises
Barbell Squat
3 Sets x 15 Reps
Barbell Step-Up
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Fri
costas e bicipe
Est. 63 min
8 exercises
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
